News and WODS

Should You Work Out In The Morning Or Evening? An Investigation.

Let us help you determine if you should hit the gym before sunrise, or hit the snooze three more times.     Does the early bird always get the worm? Well, no, at least not when it comes to working out. In fact, research shows that there are benefits to...

Spicy Quinoa Crusted Chicken

Todays recipe is one from the WCSC Nutrition program!  Its a great healthy substitute for crispy fried chicken, and its tastes amazing!! Ingredients: 4 boneless-skinless chicken breast 1 cup reduced-sodium chicken broth ½ cup dry quinoa 2 tsp chili powder 1 tsp cumin...

3 Ways to Improve Your Pushup

PUSHUPS ARE A great upper-body workout, touted for their ability to develop a strong, muscular chest, cannonball shoulders, and arms worthy of recognition. However, there are many other things that pushups do for the body, and falling behind in one area can render...

7 Ways Exercise Helps Relieve Back Pain

When you feel a bout of back pain creep in, is your first instinct to lay down and relax on the couch? You may want to rethink your backache Rx. “Our body responds to movement extremely positively and in a number of ways,” says Eric Robertson, PT, DPT, a...

This Is What 200 Calories of Nuts Looks Like

If you’ve got a case of the munchies, the healthy nutrients in nuts can give hunger the one-two punch. A relatively inexpensive on-the-go food, nuts have been touted as a dieter’s best friend, and for good reason. Studies show nuts can help us live longer and eat...

Mexican Fiesta Bowl

Spice up your bland lunch time with these healthy and easy to make Mexican Fiesta Bowls! Ingredients 1 cup cooked brown rice Zest and juice of 1 lime 1 cup black beans, drained and rinsed 9 ounces grilled chicken (chopped) 2 cups freshly chopped peppers ½ cup freshly...

The Best Gear For Staying Cool During Summer Workouts

Soaring temperatures won’t stop your game, thanks to gear that helps cool you off during warm-weather workouts. From an insulated water bottle that stays cold for up to 24 hours (yes, you read that right!) to arm bands that deliver UV protection, we’ve got...

Chris Hinshaw: How to Build a Bigger Engine for Crossfit

Chris Hinshaw is a former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place...

Is Your Mobility Holding You Back? 5 Tests to Find Out

You probably wouldn’t pick sand as your top choice for the foundation of your dream house. It’s not sturdy for the long haul and could end in disaster down the road. Yet, according to certified athletic trainer Jason D’Amelio, MS, ATC-L, ART-C, many individuals are...

Yogurt Parfait

Yogurt parfait’s are perfect as a refreshing snack on these hot summer days, or a nutritious breakfast! Ingredients: 1 cup vanilla fat free greek yogurt 1/3 cup blueberries 1 scoop Ascent vanilla protein powder 1/4 cup granola Directions: Mix protein powder with...

Recovery Foods that Ease Muscle Soreness

The 30-45 minutes following a workout is a critical time to nourish your body for proper recovery. Recovery includes muscle building, replacing your energy stores and preventing post workout fatigue and muscle soreness. This is particularly important if you are...

7 Things That Will Happen When You Do Planking Exercise Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective...

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